In the past, physical activity and exercise for handicapped persons was viewed as no more than a part of medical rehabilitation. That attitude is changing, according to the President's Council on Physical Fitness. Exercise should be a part of a healthy lifestyle for persons with disabilities as well as the nondisabled. If you have a disability, don't let fear of falls or old stereotypes prevent you from starting an exercise program.
Getting Started
Talk to your physician about your plans to start an exercise routine. Discuss ways in which medications and impairments may affect exercise. If necessary, get tested to be sure you are able to safely perform a specific kind of exercise. Check with service agencies in your area about exercise programs for persons with disabilities. You may want to find a program that provides personalized instruction to help you along.
Safety
It's important to pay attention to how you feel while exercising. If you experience pain, dizziness or other abnormal sensations, stop exercising. Practice the same safety precautions a nondisabled person does. Drink plenty of fluids and wear appropriate clothing. Use the proper equipment to minimize the chances of injury. For example, if you walk or run, do not wear worn-out running shoes.
Features
A good exercise regimen for persons with disabilities should include cardiovascular workouts plus strength and flexibility exercises. Depending on the nature of the disability, you can walk, jog, swim, bicycle, or choose another kind of exercise entirely. A good workout will include a warm-up period of light exercise, followed by a more intense strength or cardiovascular exercise period. Finish up with a cooling down routine. Don't hesitate to find ways to adapt exercises to your requirements. For examples, many persons who use wheelchairs participate in road races and even marathons in wheelchair competition divisions.
Duration
Many persons with disabilities have been inactive for long periods when they start an exercise program. The National Center for Physical Activity and Disability suggests that you start with 20 to 40 minutes three days a week. Break this into 10-minute sessions if you need to. You should aim to eventually increase your physical activity to 60 minutes in longer sessions seven days a week.
Benefits
Regular exercise improves heart and lung function as well as physical stamina and overall health. One benefit for persons with disabilities is that strength and flexibility exercises often help minimize the effects of some impairments. A regular routine of exercise can help combat the depression that often accompanies having a disability. You'll feel better and a feeling of empowerment based on real accomplishments.
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